How to Get to Know Your Breasts’ Normal

Experts have stopped recommending breast self-exams (also known as self-breast exams) alone for the early detection of breast cancer, but knowing your normal is still important.

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Healthcare professionals have long recommended breast self-exams (BSE) to help you detect breast cancer early—when it’s more likely to be treated successfully. In fact, according to the 2011 National Health Interview Survey, 25 percent of people with breasts detected their breast cancer through self-examination.

However, many people with breasts don’t know what they’re looking—or feeling—for when they’re examining them. Moreover, studies show that “proper BSE practices may not be reinforced equally across ethnic groups and among patients with low health literacy” either. In fact, leading experts at the American Cancer Society, the U.S. Preventive Services Task Force and the American College of Obstetricians and Gynecologists have stopped recommending breast self-exams after reviewing research that has failed to show evidence that they increase early diagnoses or reduce deaths from breast cancer. Other research has found that breast self-exams have instead led to a higher rate of people testing for cancer with imaging and biopsies—and receiving false positives.

While, on an individual basis, some doctors still advocate for doing self-breast exams, improvements in and the accessibility of mammography screenings—coupled with increased awareness around breast cancer symptoms—have led institutions to instead recommend annual screenings with mammograms at age 45, though you can choose to get yearly mammograms by age 40. In the meantime—and between mammograms, if you’re of screening age—healthcare providers still encourage being aware of how your breasts normally look and feel so you can more easily recognize changes—and more immediately report those changes to your healthcare provider. 

“If anything feels unusual, don’t hesitate to reach out to your gynecologist,” recommends Dr. Himali Maniar Patel, MBBS, DGO, a gynecologist and consultant at ClinicSpots, a digital healthcare and appointment booking platform.”Early detection, whether it’s cancer or another issue, can make a big difference in your overall health.”

That said, you may very well find lumps, hard knots or dimpling, but they aren’t necessarily cause for concern. What’s important is understanding your baseline, so you can tell if your breasts change in any significant way.

“I can’t stress this enough: Most breast lumps are not cancerous, but it’s always better to err on the side of caution and have any changes checked out by a doctor,” Dr. Patel says. “A breast self-exam isn’t just about looking for cancer—it’s about getting to know what’s normal for you, so you can catch potential problems early. The closer you are to understanding your own body, the easier it will be for you to observe any changes.”

But what is normal? It’s different for everyone. Here’s how to get to know your breasts.

Look in the mirror topless.

Before you can define what’s normal for your breasts—and, therefore, recognize any changes—you need to understand what your breasts typically look and feel like. Some important factors to consider are size, shape, texture and any monthly changes.

Your breasts may not be perfectly symmetrical—and that’s okay! Breast tissue can naturally look lumpy or fibrous, too, especially if you have particularly dense breasts. 

“Many women naturally have lumpy breast tissue, especially in their 20s and 30s,” Dr. Patel says. “Breasts are naturally lumpy due to glandular tissue, especially during hormonal changes… Most of the time, lumps are benign and related to hormonal fluctuations.”

Hormonal changes throughout your menstrual cycle may also cause changes like fullness. That’s why it’s important to make sure you’re checking your breasts during consistent times of the month, such as a few days after your period when hormonal swelling has gone down. Regularly checking your breasts in the mirror—from different angles to get a full picture of them— is a great place to start.

“First, stand in front of a mirror with your arms at your sides,” Dr. Patel says. “Look closely at your breasts. Are there any noticeable changes in shape, size or symmetry? Sometimes, small changes can be hard to see, so take your time. Raise both arms above your head, [which can] help you spot changes that might only show up when the skin is stretched out. While your arms are up, also take notice if there’s any change in the shape of your breasts, like unusual bulging or indentations.”

Dr. Patel also recommends looking out for skin changes.

“Gently press your hands on your hips and lean slightly forward, [which] can help highlight any changes in the skin,” Dr. Patel explains. “Pay attention to things like dimpling (like the texture of an orange peel), redness or thickening of the skin, which could be signs that need further investigation.”

Feel your breasts from time to time.

Make a habit of touching your breasts, too. While some people make sure to do monthly self-checks, you can simply start by feeling your breasts every now and then. Run your hands over them casually—while getting dressed, in the shower or lying down—just to get familiar with the aforementioned factors.

“You can do [self-exams] either lying down or standing, whichever feels most comfortable for you,” Dr. Patel says.

If you’re lying down, place a pillow under your shoulder to help spread the tissue. Use the pads of your fingers to gently press down and move in small, circular motions. If you’re standing up, raise one arm at a time above your head, and use your fingers to feel all around your breast, including under the arm and along the upper chest near the collarbone.

“Start at the outer edge of the breast and move toward the center, covering the whole breast tissue,” Dr. Patel recommends. “Don’t forget to check the area around your armpits… Be sure to feel in and around your underarms, as well as along the upper chest area.”

Remember that you’re likely to feel lumps along the way. The more frequently you feel your breasts, the more likely you are to know if they've always been there or always show up around this time of month. And if you're still not sure, rest assured that not all lumps mean cancer.

“Small, smooth lumps that move under your fingers are often benign, like cysts or fibroadenomas,” Dr. Patel explains. “Lumps that are hard, irregular or fixed to the skin might be cause for concern. If a lump doesn’t move or feels attached to the tissue or skin, it’s something you’ll want to have checked.”

Keep a breast health journal.

Keeping a journal to jot down what you notice about your breasts can help you recall your “normal” and refer back to that baseline when necessary. Your journal can also help you keep track of any changes you experience throughout the month so you can see if these changes seem to be consistent month to month and/or if they align with specific points in your cycle.

Keeping written track of your health can also help you more clearly communicate with healthcare professionals should you need to explain symptoms or answer questions in the future. You can even use that journal to record questions you have for your next visit with your gynecologist.

Don’t rely on self-breast exams alone.

Mammograms and medical screenings have proven to be essential for the early detection of breast cancer.

“While doing self-exams regularly is important, they aren’t a substitute for professional screenings like mammograms or clinical breast exams,” Dr. Patel adds. “These exams catch things that may be hard to detect on your own, especially as you age.”

Once you’re of the recommended age, it’s important to visit your healthcare provider to stay on top of your health.